08.03.

  • Post author:
  • Post last modified:2026.08.02.
  • Post category:program

WEIGHTLIFTING

I. 2X40/20 SEC
HOLLOW ROCK
HANGING HOLLOW HOLD
PVC CIRCLE

II. A. 8X90 SEC
2 BLOCK SNATCH
B. 8X90 SEC
1 BLOCK POWER CLEAN

III. AMRAP 10′
2 BACK SQUAT + 1 BACK SPLIT JERK

IV. TEAMS OF 2
3X 1′ /30 SEC
MED BALL CLEAN + PASS

CROSSFIT

I. 15-10-5
TOES TO RING
REV. TRX KNEE PULL

II. AMRAP 9′
1-2-3…
KB SNATCH (EACH SIDE)
BAR MU’S

III. FT.:
40/36 CAL SKIERG
40/36 CAL BIKE
40 DU’S
40-40 DB CL&J
40 SEC RING SUPPORT

LIGHT CROSSFIT

I. 21-15-9-15-21
CAL SKIERG
ABMAT SIT UP
PUSH UP
AIR SQUAT

TC.: 11′

II. 8X 1’/30 SEC
A. KB HIGH PULL
B. THRUSTER